CrossFit Rife – CrossFit
Metcon (AMRAP – Rounds and Reps)
BEYOND RXD
Min 0-4 complete:
15 Wall Ball (20/14lbs)
15 Toes to Bar
3 Rounds
* If they succeed, move on to:
Min 4-8 complete 3 more Rounds
* If they succeed, move on to:
Min 8-12 complete 3 more Rounds
and so on until they can no longer complete 3 Rounds in 4min
RXD
Min 0-4 complete:
12 Wall Ball (20/14lbs)
12 Toes to Bar
3 Rounds
* If they succeed, move on to:
Min 4-8 complete 3 more Rounds
* If they succeed, move on to:
Min 8-12 complete 3 more Rounds
and so on until they can no longer complete 3 rounds in 4min
FITNESS
Min 0-4 complete
10 Wall Ball
10 Situps
3 Rounds
* If they succeed, move on to:
Min 4-8 complete 3 more Rounds
* If they succeed, move on to:
Min 8-12 complete 3 more Rounds
and so on until they can no longer complete 3 rounds in 4min
